All women go through perimenopause to (post)menopause. Women spend about one-third to one-half of their lives in post-menopause.
Many women don’t realise they are in perimenopause because the symptoms can feel vague or seem “normal.”
Perimenopause and menopause are not the same.
Perimenopause can be very challenging for some women, but it eventually ends and leads into menopause, which is often a calmer and more stable phase of life.
Perimenopause (also called the menopause transition) is the time leading up to menopause. It can last from 2 to 10 years. Hormones fluctuate during this time, especially oestrogen. It is unpredictable, and there is no way to know exactly when menopause will begin.
Menopause begins one year after a woman’s final period. It is ONE DAY – Then you are in POSTMenopause.
Perimenopause is not a disease. It is a natural recalibration of the body, affecting the nervous system, metabolism, and immune system. Because of these changes, some women experience symptoms such as night sweats, migraines, anxiety, mood swings, or depression.
Cycle changes (if not using hormonal contraception):
- Early perimenopause: Cycles change by about 7 days. Progesterone starts to drop, while oestrogen stays high.
- Late perimenopause: Periods may be skipped. Gaps of more than 60 days can occur. Progesterone is low, and oestrogen fluctuates from high to low.
Women in many traditional cultures experience menopause with few or no symptoms. This may be linked to lifestyle factors and diets higher in phytoestrogens, which can help balance hormone fluctuations.
In Japan, menopause is called konenki, meaning “renewal” or “energy,” reflecting a transition into a new life stage.
Factors that can worsen perimenopause or menopause symptoms include:
- Higher lifetime oestrogen exposure (e.g. endometriosis, adenomyosis, obesity)
- Changes in gut health and sleep rhythms
- Ultra-processed foods
- Alcohol
- Environmental toxins
These factors affect how the body produces and clears oestrogen.
Oxytocin, a hormone linked to connection and bonding, can help reduce the effects of low oestrogen. Touch, hugs, massage, and cuddling people or pets can increase oxytocin and improve well-being.
